How to Perform a Barbell Biceps Curl

Barbell biceps curls are one of the most basic weight-lifting exercises. A barbell biceps curl is great for isolating and building the biceps muscle, which is the rounded muscle at the front of the upper arm. To reap the greatest benefits from the performance of a barbell biceps curl, it is imperative that proper form be utilized.

Difficulty: Moderately Easy

Instructions

1. Correct your stance. Utilizing a correct stance enables you to maximize your barbell curl, and it reduces your chances of injury. Stand in front of the barbell bar with your feet shoulder width, or slightly wider, apart.

2. Lean forward slightly to grasp the barbell bar at roughly shoulder width, or perhaps slightly beyond.

3. Lift the barbell off of the rack and straighten your back. Keep your back straight at all times. Your biceps should be the only muscle doing any of the lifting; your back should not come into play!

4. Curl the bar slowly in a smooth, controlled manner up towards your chest, keeping your back straight and your elbows tucked into your sides. Curl the weight up to the point that the bar cannot be curled any further

5. Lower the weight slowly back down to the starting position. As with the initial lift, keep your back straight and your elbows tucked in at all times.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!